50 Health Secrets of the Super Fit

The Courier-Mail

 BRISBANE 9C-21C   

NEWS

SPORT

REALESTATE

ENTERTAINMENT

TRAVEL

MONEY

BUSINESS HEALTH

LIFESTYLE

FOOD

FASHION

VIDEO

Subscribe

CLASSIFIEDS

PARENTING

RELATIONSHIPS

HOME & GARDEN

GAMES

Login

HOROSCOPES

LIFESTYLE

50 health secrets of the super fit

BY CASSIE WHITE NEWS.COM.AU AUGUST 19, 2014 8:29AM

SAVE THIS STORY

SHARE

Ads By Google

LIPA Home: Rent Your Roof Long Island Homeowners: FSS Rents Home Roofs To Go Solar. Sign Up! www.firststepsolar.com ADVERTISEMENT

Most Viewed 1.

Tomic slams Rafter, Tennis Aus

2.

Kyrgios topples Raonic, Tomic and Stosur out

3.

What no one tells you about having kids

4.

Not your average mother-son operation

5.

’I have had parents tell me I’m crazy’

6.

Newman deal goes bad for state

7.

Flights, chauffeurs... then there’s the wigs

8.

One man brings sex work to its knees

Derek Boyer. Picture: Derek Boyer.

Lifestyle Derek Boyer. Picture: Derek Boyer.

50 and Fit

THEY seem almost superhuman; captains of fitness with hard bodies and sharp minds. They represent us at the Olympics, grace magazine covers and hold sway whenever they enter the room. It’s intimidating, isn’t it?

It shouldn’t be, because behind their success stories lie a few simple rules. Here are nine super-fit Aussies and the health secrets that keep them at the top of their game.

Derek Boyer, Australia’s strongest man and Guinness World Record-holder

Bunnies’ liberation: Life after Playboy SHANE and Sia Barbi were legendary 90s pin-ups and Prince William’s first crush. Now they’ve channelled their ‘trainwreck’ brand of sexuality into extreme animal rights activism.

The best food for exercise

1. Success comes doesn’t come down to just one thing — it’s everything. Don’t focus solely on your training; everything else you do around that is just as important.

WHETHER you are training for a marathon, or just converted by Web2PDFConvert.com

2. Step outside of the box and do it your way. Most of my competitors follow training sessions that are popular, but they’ll be obsolete in a few years.

keeping fit, the food you eat before and after exercise matters. And there are some surprising goodies on the list.

3. Don’t let your ego get in the way by posting everything on social media. The less your competition knows about you, the better.

Confessions of pizza delivery guys

4. Be laser-sharp about achieving your goal. I only do what’s required; everything else is an unnecessary distraction that takes me away from reaching it.

5. Be a good winner. There’s nothing worse than a guy winning then rubbing it in. It’s important to be gracious and thankful to your competitors who offered their best.

WHILE you might not think twice about the humble pizza delivery guy who comes to your door, they think about you. Five Aussie pizza delivery guys spill the beans.

6. Be passionate about what you do. Anyone trying to find success must be able to find the passion.

What no one tells you about having kids OPINION: When well-meaning people tell this mother to “treasure every moment” of parenting, she wants to punch them in the face. Here’s the truth about parenting that no one talks about.

Modern mums are ‘anxious, stressed’ MUMS who can’t breast feed, are plagued by worries, and can’t find their intuition are being driven to anxiety by public health messages.

From around the site How to spot a potential terrorist COUNTER-terrorism forces wage a constant battle to identify potential security threats and wannabe foreign fighters at our airports. Here’s how they do it.

4 comments

Where property prices are heading THE property market was supposed to slow down at the start of this year, but it’s defied predictions. Here’s what’s in store for the year ahead... and beyond.

comments

Young surfers risk jaws of defeat JUNIOR surfers from southeast Queensland are attending a competition this weekend just 500m from the week’s second shark attack.

Leanne Stojmenov. Picture: James Braund.

Leanne Stojmenov, principal artist, The Australian Ballet

comments

converted by Web2PDFConvert.com

Mega trucker HHA executes mega dive

7. I’ve built so much strength doing Pilates. It helps perfect my technique and gives me more freedom in my day-to-day life.

8. I eat a paleo-inspired diet, which has been fantastic for stamina, endurance and energy. I’m also clearer in my mind and feel so much better for it.

TRANSPORT outfit Heavy Haulage Australia, star of TV series MegaTruckers, had ridden close to financial edge years before collapsing in $65m heap this week.

9. My cat cheers me up and takes me away from the day-to-day grind. That really helps me have a healthier outlook on a lot of things.

10. I use coconut oil for everything: moisturiser, cooking, mouthwash. I’ll also eat a teaspoon for a quick energy boost.

Cricket ace Faulkner in serious DUI bust

11. Having career and life goals keeps me mentally strong and inspired.

WORLD Cup-winning cricketer James Faulkner has been charged with a serious drink-driving offence in England, with Cricket Australia slamming its star.

4 comments

LIFESTYLE Eat In

Taste

10 mouthwatering dishes to cook at home.

Puff pastry ideas The new bolognese

Winter Warmers

Homelife

Tips on how to get your soup just right.

Cool knitting patterns DIY tattoo baubles

Tara Fitzgibbon.

Tara Fitzgibbon, yoga teacher 12. The number-one thing I swear by is my daily ujjayi pranayama (breathing) practise.

13. Drinking a beetroot, celery, carrot and apple juice in the morning is the best fuel for my body.

14. Each day I’m grateful for someone or something in my life, even if it’s just the hot shower I have access to. Feeling gratitude has been proven to increase health.

15. Spend time alone in nature — just sitting under a tree for a few minutes, for example. Nature and silence equals bliss. I try to be present: aware of smells, sounds, touch, taste and truly seeing what’s around me.

ADVERTISEMENT

SPONSORED LINKS

Celebrity news and video!

Up to the minute celebrity gossip, photos & celebrity videos

16. Do a guided meditation with your headphones on. This is the easiest and most effective way for me to relax and rest when I’m stressed or tired.

Breaking news video!

Watch the latest Local and National breaking news

Nathan Jones, head program coach for Les Mills 17. We all have areas of weakness; staying disciplined and training them keeps you well balanced.

18. If your goal is to get lean, you must address nutrition first. You can’t out-train a bad diet.

19. Really challenge yourself. Not every session, but you need to push yourself to succeed.

20. Set a benchmark: one push-up on your toes for every year of your age, for example.

converted by Web2PDFConvert.com

21. Be well rounded. Do many different styles and variations of training.

22. Aim High. The body and mind are amazing — don’t sell yourself short.

23. Train with purpose. Know what you want to achieve at every session.

Nathan Jones.

Katya Creme. Picture: Dom Kieler.

Katya Crema, Olympic ski cross racer 24. Be creative with your training sessions in the outdoors. Beach sprints, surfing, mountain bike riding, cross country, stand-up paddleboarding, rock climbing — it keeps things interesting.

25. Get on your bike. Commuting by bike is quickest way to get around town and works up an appetite at the same time.

26. Start the day with muesli, yoghurt and fruit. It’s my ultimate training brekkie.

27. Everything in moderation. Treat yourself to something sweet after a big session from time to time.

28. Surround yourself with like-minded people who love being active, fit and healthy.

converted by Web2PDFConvert.com

Skye Cushway. Picture: Dallas Olsen.

Skye Cushway, cover model and fitness competitor 29. Stay away from foods that are processed — so basically anything that comes in a packet.

30. I make all my meals for the day the night before. Fail to prepare, prepare to fail.

31. Avoid the scales. I note how my clothes fit and take progress photos.

32. I train in the morning so it’s done and my brain doesn’t have time to question or back out.

33. One day per week I enjoy whatever treats I feel like.

converted by Web2PDFConvert.com

Chad Mackay. Picture: Chris Kim

Chad Mackay, professional CrossFitter 34. Practise Bikram yoga every week.

35. Eat quality meat, vegetables, fruit and fats at every meal.

36. Drink 3-5 litres of water a day.

37. Lift heavy. Do squats, presses and dead lifts: 4-7 sets of 3-10 reps. Also, start Olympic lifting: clean and jerks, and snatches.

38. Get out of breath. Try this: run for 800 metres then do 40 burpees. Repeat three times.

converted by Web2PDFConvert.com

Felicity Harley. Picture: Carine Thevenau.

Felicity Harley, editor of Women’s Health magazine 39. I regularly rotate my trainers between runs and workouts to help avoid injury. After about a year of wears, I treat myself to a new pair.

40. When I need an extra motivation boost, I crank up songs with an emotionally charged message. Tip: create a playlist that uses themes that speak to your intention. When training for the New York Marathon, my favourite song was Empire State Of Mind by Jay-Z and Alicia Keys.

41. Silence a cranky stomach by adding two tablespoons of peanut butter to your brekkie — it curbs hunger throughout the day (research says so too!).

42. Every hour you sit reduces your life expectancy by 22 minutes (double that of a ciggie) so stand up more, say, when the phone rings or opening mail. Move it people!

43. The rower: it’s the most overlooked piece of gym equipment, but is gold for a full-body

converted by Web2PDFConvert.com

workout. A good session on the rower is my secret to burning maximum kilojoules, and helping flatten my stomach and tone-up my thighs.

Dr Joanna McMillan.

Dr Joanna McMillan, dietitian and TV presenter 44. Add leafy greens like kale and spinach wherever you can: to eggs, in salads, tossed through pasta dishes and casseroles, pureed into soups or added to smoothies.

45. Do high-intensity small group training. I was a group exercise instructor for 15 years and still find the group atmosphere makes me work much harder than I do on my own.

46. Aim to get 7-8 hours’ sleep every night. When I’m tired I’m not adverse to a half-hour power nap during the day. The difference good sleep makes is unbelievable and underestimated.

47. Cook with herbs and spices. They add a whole host of unique phytochemicals with potentially powerful beneficial effects.

48. I never feel guilty about a food choice I’ve made. Instead, I think about how I could eat better at the next meal.

49. I focus on posture when sitting at my desk by switching on my core, and break up desk-time with little bursts of activity.

50. Eat three square meals a day and keep snacks simple. My favourites are a handful of nuts and dried fruit; a piece of fresh fruit; berries in natural thick yoghurt; a smoothie; or just a cuppa.

Cassie White is a health journalist, personal trainer and yoga teacher. Follow her on Twitter: @cassie_white Originally published as 50 health secrets of the super fit

Ads By Google

converted by Web2PDFConvert.com

Silversea Senior Cruises More Choices Than Any Luxury Line. The Ultimate Luxury Cruise Vacation

PROMOTED STORIES

9 Celebrities And Their Shocking Wedding Day Style PureWow

A Grandpa Left a Trunk Behind For His Family - What's Inside is Incredible Viral Nova

Kanye Puts His Foot in His Mouth Again Fame Focus

Adoption Offers Pour in for Dog Left These Children Look Innocent. They 15 Co-Star Feuds So Tense They on Couch Became The Most Ruthless Men In Refuse To Ever Work Together History Vetstreet Your Daily Dish iDistracted.net

Recommended by

LIFESTYLE The best food for exercise

REALESTATE

Confessions of pizza delivery guys

TRAVEL

What no one tells you about having kids

MONEY

Modern mums are ‘anxious, stressed’

HEALTH

‘My body was just destroyed’

FOOD

News

Sport

NRL

Not your average mother-son operation

Tomic slams Rafter, Tennis Aus

Penrith on the prowl against sorry Souths

CRIME & JUSTICE

TENNIS

NRL

Newman deal goes bad for state Flights, chauffeurs... then there’s the wigs

UFC star’s intriguing Mayweather offer

‘He’s doing things I’ve never seen him do’

Player union backs women’s football

Rabbitohs putting pressure on themselves

converted by Web2PDFConvert.com

Business

Entertainment

Lifestyle

Top ten ways to get financially fit

Hey Rusty, is that for a role?

Bunnies’ liberation: Life after Playboy

BUDGETING

MOVIES

REAL LIFE

No end in sight for Greece’s pain

‘Now I’m a dark, mysterious guy’

The best food for exercise

How sugar is holding you back at work

It’s snowtime for rapper Tkay Maidza

Confessions of pizza delivery guys

From Around The Network

Is Peugeot building the world's fastest hot hatch?

If you love music, food, festivals & camping then The Gympie Muster is the place to be!

Join the campaign using People Power to unlock Group-Discounted Health Insurance

A Smart Choice For Your Coming Holiday! Fujifilm Instax Mini 90 Neo Classic Film Camera starts from $179 at Getprice.

WIN 1 of 5 $1000 Eftpos Cards - Register in 20 secs

Whether you run your own business or working away from the office - invest some time in your space.

DAILY DEALS

Low Home Loan Rate

Get big data

On a small budget

40,000 Bonus Points

Discover a low variable rate Spend a little, and get a LOT SIM-only plans with lots of Plus 0% p.a. on balance + no monthly fees with of data data and a low monthly fee transfers for 15 months loans.com.au

0% p.a. for 16 Months

Top Travel Insurance

On balance transfers + enjoy Compare Australia's best complimentary lounge value travel insurers now passes and save!

A NOTE ABOUT RELEVANT ADVERTISING: We collect information about the content (including ads) you use across this site and use it to make both advertising and content more relevant to you on our network and other sites. This is also known as Online Behavioural Advertising. You can find out more about our policy and your choices, including how to opt-out here .

NEWSLETTERS

IPAD APP

MOBILE

SEND STORIES

SEND PICS

News

Sport

Business

Entertainment

Lifestyle

Breaking News

AFL

Business Breaking News

Confidential

Real Estate

Privacy Policy

Queensland

NRL

Markets

Photos

Travel

Relevant Ads Opt-out

Local

Rugby Union

Economy

Movies

Money

Cookie Policy

National

Horse Racing

Work

Television

Health

About Us

World

Cricket

Small Business

Music

Food

Digital Print Edition

Opinion

Soccer

Companies

Books

Fashion

Contact Us

Photos

Motor Sport

Competitions

Parenting

Sponsorship

Weird

Golf

Business Spectator Eureka Report

Follow Us

Letter to the Editor

Weather

Tennis

For the Record

The Australian

Boxing

Place an Ad

news.com.au

Basketball

Home & Garden Moshtix

Relationships

Foxtel

Horoscopes Sudoku converted by Web2PDFConvert.com

Place an Ad

news.com.au

Basketball

Sudoku

Advertise with us

Herald Sun

Netball

Crossword

Photo Sales

The Daily Telegraph

Other Sports

Archives

The Courier-Mail

Vogue

Subscriber Advantage

The Advertiser

Fox Sports

Tributes

Perth Now

Fox Sports Pulse

Taste Body + Soul

NT News

Kidspot

Careers

The Mercury

Homelife

Journalism Program

Townsville Bulletin

Learning Seat

Gold Coast Bulletin

GetPrice

Help

Cairns Post

Accessibility

Geelong Advertiser

Site Map Code of Conduct Subscription Terms Group/Corporate Subscriptions Terms of Use News Corp 2015 Copyright

converted by Web2PDFConvert.com